Kettlebell Quad Exercises
16 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.
Goblet Squat
Kettlebell
Vastus lateralisRectus femorisGluteus maximus
Kettlebell Thruster
Kettlebell
Anterior deltoidVastus lateralisGluteus maximus
Kettlebell Turkish Get-Up (Squat style)
Kettlebell
Anterior deltoidVastus lateralisGluteus maximus
Double Kettlebell Jerk
Kettlebell
Anterior deltoidVastus lateralis
Double Kettlebell Push Press
Kettlebell
Anterior deltoidVastus lateralis
Front Squats With Two Kettlebells
Kettlebell
Vastus lateralisVastus medialisRectus femoris
Kettlebell Pistol Squat
Kettlebell
Vastus medialisVastus lateralisGluteus maximus
Kettlebell Turkish Get-Up (Lunge style)
Kettlebell
Anterior deltoidVastus lateralisGluteus maximus
One-Arm Kettlebell Clean and Jerk
Kettlebell
Anterior deltoidVastus lateralisGluteus maximus
One-Arm Kettlebell Jerk
Kettlebell
Anterior deltoidVastus lateralis
One-Arm Kettlebell Push Press
Kettlebell
Anterior deltoidVastus lateralis
One-Arm Kettlebell Split Jerk
Kettlebell
Anterior deltoidVastus lateralisGluteus maximus
One-Arm Kettlebell Split Snatch
Kettlebell
Anterior deltoidGluteus maximusVastus lateralis
One-Arm Overhead Kettlebell Squats
Kettlebell
Vastus lateralisVastus medialisRectus femoris
Two-Arm Kettlebell Clean
Kettlebell
Anterior deltoidGluteus maximusVastus lateralis
Two-Arm Kettlebell Jerk
Kettlebell
Anterior deltoidVastus lateralis
Programs with these exercises
Kettlebell Full Body Workout
One kettlebell for strength and conditioning: swings, goblet squats, rows, presses, thrusters and Turkish get-ups.
Intermediate · 3 times a week · Home3-Day Full Body Workout for BeginnersThe whole body in every session, three times a week, three different days. Simple free-weight and machine exercises.
Beginner · 3 times a week · Gym3-Day Gym Workout Plan for WomenThree sessions a week with a glute and leg focus plus an upper-body day — for strength and a toned look.
Beginner · 3 times a week · GymGym Fat Loss Plan: Strength Circuits + CardioThree sessions a week: a full-body strength circuit and 15–20 minutes of cardio at the end. Keeps muscle while fat comes off.
Beginner · 3 times a week · Gym